Everyday habits that promote longevity and improve quality of life

As the quest for longevity continues, new research suggests that while genetics play a role in determining lifespan, it's the small, everyday habits that shape our health and well-being in more significant ways.

Murray Hewlett, CEO of health cover provider Affinity Health, emphasises that “Healthy ageing doesn’t come from one big change but rather from consistent, daily habits that support both body and mind.” In a world where fast solutions and quick fixes often take precedence, it is crucial to shift our focus toward the subtle, sustainable changes in our lifestyles that can yield positive outcomes over the years. This approach not only contributes to lengthening our lives but enhances their quality as well.

Eat for Longevity

The foundation of a healthy life rests on our dietary choices. By prioritising vegetables, fruits, legumes, and whole grains, individuals can fortify their immune systems and significantly reduce the risk of chronic diseases. Moreover, dramatically curtailing the intake of processed meats, sugary drinks, and refined carbohydrates can help mitigate the chances of obesity and diabetes. Heart health is beautifully supported by incorporating healthy fats into one’s meals — think nuts, olive oil, seeds, and avocados.

Move Your Body

Physical activity is another cornerstone of a long and healthy life. Adults should aim for at least 150 minutes of moderate exercise each week, including activities like walking, cycling, or swimming, alongside two sessions of strength training. Simple yet impactful changes — taking stairs instead of elevators, walking during phone calls, or stretching at a desk — can enhance everyday movement and contribute significantly to overall health.

Prioritise Sleep

Sleep is often the forgotten aspect of a healthy lifestyle, yet it plays a pivotal role in recovery and overall health. Adults require between 7 to 9 hours of sleep each night; insufficient quality sleep can increase the likelihood of obesity, heart issues, and weakened immune systems. Establishing a sleep routine, steering clear of screens before bed, and limiting caffeine intake are practical steps that can help improve sleep quality.

Manage Stress

In today’s fast-paced world, chronic stress is a prevalent concern that not only heightens the risk of various ailments but also ages us prematurely. Implementing relaxation techniques, such as meditation, mindfulness, or deep breathing, can significantly mitigate stress. Additionally, engaging in hobbies — whether gardening, reading, or indulging in creative activities — provides much-needed respite and rejuvenation.

Build Strong Connections

Lone individuals may be surprised to learn that loneliness can be as dangerous to health as smoking. Maintaining close relationships is essential for promoting mental health, reducing stress levels, and supporting physical recovery. Dedicating time to loved ones, volunteering, or joining community groups can foster social ties and bolster overall well-being.

Avoid Harmful Habits

Making informed choices is vital for enhancing life expectancy. Smoking is one of the leading preventable causes of death, yet quitting at any age can vastly improve health outcomes. Furthermore, by moderating alcohol consumption, practising safe driving, and using protective gear, individuals can effectively diminish avoidable health risks.

Keep Your Mind Active

A vibrant mind is essential for a holistic healthy lifestyle. Engaging in activities such as reading, completing puzzles, acquiring new skills, or learning a new language can keep the brain agile and combat cognitive decline. Additionally, staying socially active is a key factor for emotional well-being.

Stay On Top of Health Screenings

Preventive care stands as a linchpin for longevity. Regular health screenings — including checks for blood pressure, cholesterol, blood sugar, and various cancers — can identify potential issues early on, making interventions more effective. Including eye and dental visits in one’s healthcare routine is also critical for comprehensive health.

Final Thoughts

Emphasising that longevity is not just about avoiding illness but also about enhancing the quality of life, Hewlett notes, “It’s about the small, daily choices that add up over time.” Proper nutrition, regular physical activity, effective stress management, and a proactive approach to mental engagement can significantly enrich life."